WORKOUT KW32

MONTAG 07.08.2023

CROSSFIT

STRENGTH

12' EMOM

even: 5 Deadlifts

odd: (weighted) Plank

WORKOUT

For time...

21-15-9

Russian KB-Swings 24/16

Burpees

Into..

15-9-6

Russian Swings 24/16

T2B

Into...

9-6-3

Russian KB-Swings 24/16

HSPU´s

DIENSTAG 08.08.2023

CROSSFIT

STRENGTH

A: OH-Squat

6-6-4-4-2-2

B: Hang Snatch

3-3-2-2-1-1

WORKOUT

12' AMRAP

20 Wall Balls 10/6

10 C2B Pull Ups

5 Burpee Box Jumps 24''/20''

CF-INTERMEDIATE

STRENGTH

A: SKILL: Snatch/OH-Squat

B: OH-Squat

5-5-5-5-5

WORKOUT

12' AMRAP

15 Wall Balls

7 Pull Ups

3 Burpee Box Jumps

MITTWOCH 09.08.2023

CROSSFIT

STRENGTH

A: Push Jerk

3-3-2-2-1-1-1-1

B: (Weighted) Chin Ups

3 x max. reps

WORKOUT

For time...

30 Hang Power Clean & Jerks 35/25

150m Run

20 Hang Power Clean & Jerks 45/30

300m Run

10 Hang Power Clean & Jerks 55/35

450m Run

TC: 15'

DONNERSTAG 10.08.2023

CROSSFIT

CARDIO HARDIO

For time, i teams of 2

3K Row

P1: 250m Row

P2: max. reps Push Press 40/27,5

Into...

3K Ski

P1: 250m Ski

P2: max. reps Deadlift 50/35

Into...

2K Row

P1: 250m Row

P2: max reps Wall Balls 8/4

Into...

2K Ski

P1: 250m Ski

P2: max. reps KB-American Swings 20/12

Into...

1K Row

P1: 250m Row

P2: max. reps Push Ups

Into...

1K Ski

P1: 250m Ski

P2: max reps Air Squats

TC: 50'

CF-INTERMEDIATE

CARDIO NOT SO HARDIO

For time, i teams of 2

2K Row

P1: 250m Row

P2: max. reps Push Press

Into...

2K Ski

P1: 250m Ski

P2: max. reps Deadlift

Into...

1.5K Row

P1: 250m Row

P2: max reps Wall Balls

Into...

1.5K Ski

P1: 250m Ski

P2: max. reps KB-American Swings

Into...

1K Row

P1: 250m Row

P2: max. reps Push Ups

Into...

1K Ski

P1: 250m Ski

P2: max reps Air Squats

TC: 40

FREITAG 11.08.2023

CROSSFIT

STRENGTH

A: Split Squat

3 x 6-8

B: BB-Step Ups

3 x 6-8

WORKOUT

For time...

50m DB-Walking Lunges

10 T2B

40m DB-Walking Lunges

20 Burpees

30m DB-Walking Lunges

30 Pull Ups

20m DB-Walking Lunges

40 Push Ups

10m DB-Walking Lunges

50 Air Squats

*use 2 x 20/12,5kg DBs

SAMSTAG 12.08.2023

TEAM-WORKOUT

STRENGTH

Bench Press

5-5-3-3-1-1-1

WORKOUT

For time...

10 Clean & Jerks 40/27,5

10 RNDs of "Cindy"

1K Med-Ball Run 10/6

8 Clean & Jerks 50/35

8 RNDs of "Cindy"

1K Med-Ball Run 10/6

6 Clean & Jerks 60/40

6 RNDs of "Cindy"

1K Med-Ball Run 10/6

4 Clean & Jerks 70/47,5

4 RNDs of "Cindy"

1K Med-Ball Run 10/6

2 Clean & Jerks 80/55

2 RNDs of "Cindy"

1K Med-Ball Run 10/6

*C&J´s = each

RNDs of Cindy = 50/50

1K Med Ball Run = 50/50 + 1 x Med Ball

SONNTAG 13.08.2023

FREE GYM!

WORKOUT KW31

MONTAG 31.07.2023

CROSSFIT

STRENGTH

Back Squat

5-5-5-5-5

WORKOUT

4' AMRAP

30 Wall Balls 10/6

20 American Swings 24/16

Max Pull Ups in rem. time...

1' rest...

4' AMRAP

30 American Swings 24/16

20 Pull Ups

Max Wall Balls 10/6 in rem. time...

1' rest...

4' AMRAP

30 Pull Ups

20 Wall Balls 10/6

Max American Swings 24/16 in rem. time...

1' rest...

4' AMRAP

Choose any rep scheme you like to get the most reps possible. The only rule is that you must use all 3 movements :)

DIENSTAG 01.08.2023

CROSSFIT

STRENGTH

Bent over Row

5 x 6-8

WORKOUT

For Time:

100 Double Unders

50 Sit Ups

25 Hang Power Cleans 40/30

80 Double Unders

40 Sit Ups

20 Hang Power Cleans 50/35

60 Double Unders

30 Sit Ups

15 Hang Power Cleans 60/40

40 Double Unders

20 Sit Ups

10 Hang Power Cleans 70/45

20 Double Unders

10 Sit Ups

5 Hang Power Cleans 80/50

TC: 20'

CF-INTERMEDIATE

STRENGTH

Bent over Row

5 x 6-8

WORKOUT

For Time:

80 Double Unders

40 Sit Ups

20 Hang Power Cleans 20/15

60 Double Unders

30 Sit Ups

15 Hang Power Cleans 30/20

40 Double Unders

20 Sit Ups

10 Hang Power Cleans 40/30

20 Double Unders

10 Sit Ups

5 Hang Power Cleans 50/35

TC: 17'

MITTWOCH 02.08.2023

CROSSFIT

CARDIO HARDIO

0-10min...

2 Rounds...

500m Row

400m Run

10-20min...

10 Rounds...

10 Alternating DB Snatches 22,5/15

4 Burpee Box Jumps 20''

20-30min...

2 Rounds...

500m Ski

400m Run

30-40min...

10 Rounds...

10 Barbell Push Press 35/25

10 Air Squats

DONNERSTAG 03.08.2023

CROSSFIT

STRENGTH

A: Hang Power Clean

2-2-2-2

*as heavy as possible!

B: Deficit Deadlift

5-5-5-5

WORKOUT

20 RFT...

6 DB Walking Lunges 20/12,5

6 Wall Balls 10/6

6 T2B

CF-INTERMEDIATE

STRENGTH

A: Hang Power Clean

3-3-3-3-3

B: Deadlift

5-5-5-5

WORKOUT

For time, in teams of 2...

30 Rounds of

6 DB Walking Lunges

6 Wall Balls

6 Leg Raises

FREITAG 04.08.2023

CROSSFIT

SKILL

Push Jerk

STRENGTH

3 supersets of...

8-10 Weighted Sit Ups

5-8 Weighted Hanging Knee Raises

WORKOUT

20' to get ss far as possible...

10 Pull Ups

20/15cal.

10 Pull Ups

40 Push Ups

20/15cal.

10 Pull Ups

60 Plate Ground To Overhead 20/15

40 Push Ups

20/15cal.

10 Pull Ups

120 Double Unders

60 Plate Ground To Overhead 20/15

40 Push Ups

20/15cal.

10 Pull Ups

SAMSTAG 05.08.2023

TEAM-WORKOUT

STRENGTH

Push Complex

4 Supersets of...

5 Strict Press

3 Push Press

1 Push/Split Jerk

WORKOUT

60 Rounds: (30 Rounds Each)

2 Power Cleans 50/35

3 Front Squats 50/35

4 Lateral Burpees Over The Bar

SONNTAG 06.08.2023

FREE GYM!

WORKOUT KW29

ACHTUNG!

Diesen Freitag 21.07. und Samstag 22.07. bleibt die Box wegen Hochzeit geschlossen.

Wir sind ab 24.07. wieder wie gewohnt für euch da!

MONTAG 17/07/2023

CROSSFIT

STRENGTH

Deadlift

15' E3MOM

3 Deadlifts

*Work up to your 3RM!

WORKOUT

3 x 5' AMRAP

3 Deadlifts @80% of your 3RM!

6 Push Ups

9 Air Squats

1' rest betw. AMRAPs

DIENSTAG 18/07/2023

CROSSFIT

STRENGTH

A: Front Squat

*Work up to a heavy set of 3-5

TC: 12'

B: Do 20 unbroken reps @50% of ''A''

WORKOUT

10 Clean & Jerks 30/20

1 RND of Cindy

9 Clean & Jerks 35/25

1 RND of Cindy

8 Clean & Jerks 40/27,5

1 RND of Cindy

7 Clean & Jerks 45/30

1 RND of Cindy

6 Clean & Jerks 50/35

1 RND of Cindy

5 Clean & Jerks 55/37,5

1 RND of Cindy

4 Clean & Jerks 60/42,5

1 RND of Cindy

3 Clean & Jerks 65/45

1 RND of Cindy

2 Clean & Jerks 70/47,5

1 RND of Cindy

1 Clean & Jerk 75/50

1 RND of Cindy

CF-INTERMEDIATE

STRENGTH

A: Front Squat

*Work up to a heavy set of 3-5

TC: 12'

B: Do 20 unbroken reps @50% of ''A''

WORKOUT

8 Clean & Jerks 20/15

1 RND of Cindy

7 Clean & Jerks 25/17,5

1 RND of Cindy

6 Clean & Jerks 30/20

1 RND of Cindy

5 Clean & Jerks 35/25

1 RND of Cindy

4 Clean & Jerks 40/27,5

1 RND of Cindy

3 Clean & Jerks 45/30

1 RND of Cindy

2 Clean & Jerks 50/32,5

1 RND of Cindy

1 Clean & Jerk 55/35

1 RND of Cindy

MITTWOCH 19/07/2023

CROSSFIT

STRENGTH

Bench Press

10-9-8-7-6-5-4-3-2-1

Pull Ups

1-2-3-4-5-6-7-8-9-10

TC: 15'

WORKOUT

3 RFT

400m Run

21 KB-American Swings 24/16

15 Push Ups

9 Pull Ups

DONNERSTAG 20/07/2023

CROSSFIT

STRENGTH

A: BB-Good Mornings

3 x 8-12

B: DB-RDLs

3 x 10-12

WORKOUT

1 RND of..

50 Wall Balls 10/6

50 Double Unders

50 KB-Russian Swings 24/16

TC: 5'

2' rest

2 RNDs of

25 Wall Balls 10/6

25 Double Unders

25 KB-Russian Swings 24/16

TC: 5'

2' rest

3 RNDs of

15 Wall Balls 10/6

15 Double Unders

15 KB-Russian Swings 24/16

TC: 5'

CF-INTERMEDIATE

STRENGTH

A: BB-Good Mornings

3 x 8-12

B: DB-RDLs

3 x 10-12

WORKOUT

1 RND of..

35 Wall Balls

35 Double Unders

35 KB-Russian Swings

TC: 5'

2' rest

2 RNDs of

17 Wall Balls

17 Double Unders

17 KB-Russian Swings

TC: 5'

2' rest

3 RNDs of

10 Wall Balls

10 Double Unders

10 KB-Russian Swings

TC: 5'

FREITAG 21/07/2023

GESCHLOSSEN!

SAMSTAG 22/07/2023

GESCHLOSSEN!

SONNTAG 23/07/2023

FREE GYM!